Wednesday Workout
Tuesday May 23, 2023 'Wednesday Workout'

Strength: 2×5, 2×3 Box Squats

Workout: For Time

21 Shoulder To Overhead RX(115lb/75lb) RX+(135lb/95lb)

42 Air Squats

63 Double Unders **RX+ Dubs must be unbroken or start over on dubs**

15 Shoulder To Overhead

30 Air Squats

45 Double Unders

9 Shoulder To Overhead

18 Air Squats

27 Double Unders

Monday May 22, 2023 'Tuesday Workout'

Workout: For Time

Teams of 2!

2000m Row

800m Run

40 Burpee Box Jump Overs 24″/20″

2000m Row

600m Run

30 Burpee Box Jump Overs

2000m Row

400m Run

20 Burpee Box Jump Overs

Sunday May 21, 2023 'Monday Workout'

Strength: 2×5, 2×3 Tempo Pause Front Squats **3 seconds down/1 sec. pause in the bottom**

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

50 Calorie Echo Bike

50 Toes To Bar

50 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)

Thursday May 18, 2023 'Friday Workout'

Strength: Deadlifts 2×5, 2×3 **add 10lb from last week*

Workout: KAREN

150 Wallballs RX(20lb/14lb, 10ft/9ft target)

Wednesday May 17, 2023 'Thursday Workout'

Strength: Bench Press 2×5, 2×3

Workout: For Time

40-30-20-10 Step Ups RX(24″/20″) * No weight*

4-3-2-1 Rope Climbs

40-30-20-10 Strict Situps

Extra Credit: 3-4 Sets

10 DB Hammer Curls *Per side*

20 Tricep Banded Ext

10 Barbell Curls

Tuesday May 16, 2023 'Wednesday Workout'

Strength: Push Jerk 2×5, 2×3

Workout: Helen

3 Rounds For Time

400m Run

21 American KB Swings RX(53/35)

12 Pull ups

Monday May 15, 2023 'Tuesday Workout'

Workout: For Time! *40 Minute CAP*

Teams of 2

80 Toes To Bar BUY IN

then,

100-80-60-40 Calorie Row/Ski/Echo

50-40-30-20 Thrusters RX(75lb/55lb) RX+(95lb/65lb)

then,

80 Toes To Bar BUY OUT

Sunday May 14, 2023 'Monday Workout'

Strength: Tempo Front Squats 2×5, 2×3 **3 sec down**

Workout: Isabel

30 Power Snatches RX(135/95)

Extra Credit: 3-4 sets

15 Back ext.

:45 Sec plank hold

10-15 DB lateral raises

Thursday May 11, 2023 'Friday Workout'

Strength: Every 90 seconds for 15 minutes

2 “Squat” Snatches **Increase weight throughout**

Workout: For Time

25 Toes To Bar

50 Thrusters RX(75/55) RX+(95/65)

25 Toes To Bar

Wednesday May 10, 2023 'Thursday Workout'

Strength: Strict Press 2×5, 2×3

Workout: For Time

3 Rope Climbs

2 Rounds of

15 Cal. Row

10 Back Rack Lunges RX(95/65) RX+(115/75) *Total reps*

5 Burpee Box Jump Overs RX(24″/20″) RX+(30″/24″)

then,

3 Rope Climbs

2 Rounds of

15 Cal. Row

10 Front Rack Lunges

5 Burpee Box Jump Overs

then,

3 Rope Climbs

2 Rounds of

15 Cal. Row

10 Overhead Lunges

5 Burpee BJ Overs